Sunday, February 10 – Saturday, February 16

Posted on February 9, 2019 by Jesse Cole

Sunday, February 10 – Rest Day

 

Monday, February 11

WOD: 3 Rounds for Time

  • 10 Box Jumps(20/24)
  • 15 Burpees
  • 20 DB Clusters(35/50)
  • 25 Plate Sit-Ups
  • 500m Row or 1000m Bike

*30 Minute Cap

 

Tuesday, February 12

WOD: For Time

  • 20 Wall Balls(14/20)
  • 20 KB Deadlifts(35/55)
  • 50 Double-Unders or 100 Single-Skips

2 Minute Rest

  • 50 Wall Balls(14/20)
  • 50 Deadlifts(35/55)
  • 100 Double-Unders or 200 Single-Skips

2 Minute Rest

  • 20 Wall Balls(14/20)
  • 20 KB Deadlifts(35/55)
  • 50 Double-Unders or 100 Single-Skips

*25 Minute Cap

 

Wednesday, February 13

WOD Part 1: For Time

  • 1000m Row

WOD Part 2: For Time

  • 300 Double-Unders

WOD Part 3: For Time

  • 50-50 ft. Shuttle Run

 

Thursday, February 14

WOD: 24 Minute EMOM

Minute 1:

  • 15 Slamball Thrusters

Minute 2:

  • 12 Jumping Pull-Ups

Minute 3:

  •  :30 sec Hollow Hold

Minute 4:

  • 10/12 Calorie Row or Bike

 

Friday, February 15

WOD: TABATA

  • DB Snatch(35/50)
  • Sit-Ups
  • Burpees
  • Plank Hold
  • Jumping Pull-Ups
  • Box Step Overs(14/20)

 

Saturday, February 16 – We will have a professional photographer onsite taking photos of our community in action at the 10:00AM class at CFEP, all are welcome [workout may be varied to accommodate photos.]

Partner WOD: 2 Minutes On/2 Minutes Off for 32 Minutes

  • Wall Balls (14/20) (10’/10′)
  • Burpees To Rig
  • KB Swings (35/55)
  • Plate Sit-Ups (25/25)

*Partner 1 will complete 2 minutes of wall balls, then rest 2 minutes while partner 2 completes 2 minutes of wall balls. Then Partner 1 will complete 2 minutes of burpees to rig, then rest 2 minutes while partner 2 completes 2 minutes of burpees to rig. This will continue through all 4 movements for 2 complete rounds.

**Pairs can score their total wall balls, burpees to rig, KB Swings, & Plate Sit-Ups

#WorkHardBeNice